Nutrition Comparison Tool
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Canned Sardines
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Whole Milk (Full Fat)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 10% DV 191 calories
  • Whole Milk (Full Fat) 1 cup (x1) 7% DV 149 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 14% DV 10.5g
  • Whole Milk (Full Fat) 1 cup (x1) 10% DV 7.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 0% DV 0g
  • Whole Milk (Full Fat) 1 cup (x1) 4% DV 11.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 45% DV 22.7g
  • Whole Milk (Full Fat) 1 cup (x1) 15% DV 7.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 44% DV 130.6mg
  • Whole Milk (Full Fat) 1 cup (x1) 8% DV 24.4mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 7% DV 1.4g
  • Whole Milk (Full Fat) 1 cup (x1) 23% DV 4.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 0% DV 0g
  • Whole Milk (Full Fat) 1 cup (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 0% DV 0g
  • Whole Milk (Full Fat) 1 cup (x1) 25% DV 12.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 15% DV 2.7mg
  • Whole Milk (Full Fat) 1 cup (x1) 0% DV 0.07mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 27% DV 351.4mg
  • Whole Milk (Full Fat) 1 cup (x1) 21% DV 275.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Canned Sardines 1 can (3.75 oz) (x1) 8% DV 365.2mg
  • Whole Milk (Full Fat) 1 cup (x1) 7% DV 322.1mg
Comparison Table

Table Legend

  1. Canned Sardines
  2. Whole Milk (Full Fat)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 92 244
Calories
(%DV)		 191
(10%)		 149
(7%)
Fat (g)
(%DV)		 10.5
(14%)		 7.9
(10%)
Protein (g)
(%DV)		 22.7
(45%)		 7.7
(15%)
Carbohydrate (g)
(%DV)		 0
(0%)		 11.7
(4%)
Sugars (g)
(%DV)		 0
(0%)		 12.3
(25%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 130.6
(44%)		 24.4
(8%)
Saturated Fats (g)
(%DV)		 1.4
(7%)		 4.6
(23%)
Net-Carbs (g) 0
11.7
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 92 244
Calcium (mg)
(%DV)		 351.4
(27%)		 275.7
(21%)
Iron, Fe (mg)
(%DV)		 2.7
(15%)		 0.07
(0%)
Potassium, K (mg)
(%DV)		 365.2
(8%)		 322.1
(7%)
Magnesium (mg)
(%DV)		 35.9
(9%)		 24.4
(6%)
Phosphorus, P (mg)
(%DV)		 450.8
(36%)		 205
(16%)
Sodium (mg)
(%DV)		 282.4
(12%)		 104.9
(4%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 0.9
(8%)
Copper, Cu (mg)
(%DV)		 0.17
(19%)		 0.06
(7%)
Manganese (mg)
(%DV)		 0.1
(4%)		 0.01
(0%)
Selenium, Se (mcg)
(%DV)		 48.5
(88%)		 9
(16%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
83
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 92 244
Vitamin A, RAE (mcg)
(%DV)		 29.4
(3%)		 112.2
(12%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.21
(16%)		 0.41
(32%)
Niacin (B3) (mg)
(%DV)		 4.8
(30%)		 0.22
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.59
(12%)		 0.91
(18%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.09
(5%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 9.2
(2%)		 12.2
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9.2
(2%)		 12.2
(3%)
Folate DFE (mcg)
(%)		 9.2
(2%)		 12.2
(3%)
Choline (mg)
(%DV)		 69
(13%)		 34.9
(6%)
Vitamin B12 (mcg)
(%DV)		 8.2
(343%)		 1.1
(46%)
Retinol (mcg) 29.4
109.8
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 17.1
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 99.4 395.3
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 1.9
(13%)		 0.17
(1%)
Vitamin D (mcg)
(%DV)		 4.4
(22%)		 3.2
(16%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 4.4
3.2
Vitamin D (IU)
(%DV)		 177.6
(22%)		 124.4
(16%)
Vitamin K (mcg)
(%DV)		 2.4
(2%)		 0.73
(1%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
2.4
  Other
Food # 1 2
Weight (g) 92 244
Water (g) 54.8
215
Ash (g) 3
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 14.56
0.33
  Carbohydrates
Food # 1 2
Weight (g) 92 244
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
0
Glucose (Dextrose) (g) --
0
Fructose (g) --
0
Lactose (g) --
12.3
Maltose (g) --
0
Galactose (g) --
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 92 244
Monounsaturated Fats (g) 3.559
1.981
Polyunsaturated Fats (g) 4.736
0.476
Omega 3s (g)
(%AI)		 0.903
(56%)		 0.183
(11%)
Omega 6s (g)
(%AI)		 3.26
(19%)		 0.293
(2%)
Omega 3 to Omega 6 Ratio 0.28
0.63
Omega 6 to Omega 3 Ratio 3.61
1.6
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.435
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0.468
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0.183
Caproic (6:0) (g) 0
0.183
Caprylic Acid (8:0) (g) 0
0.183
Capric Acid (10:0) (g) 0
0.183
Lauric Acid (12:0) (g) 0
0.188
Tridecanoic Acid (13:0) (g) --
0
Myristic Acid (14:0) (g) 0.177
0.725
Pentadecanoic Acid (15:0) (g) --
0
Palmitic Acid (16:0) (g) 0.914
2.023
Margaric Acid (17:0) (g) --
0
Stearic Acid (18:0) (g) 0.316
0.891
Arachidic Acid (20:0) (g) --
0
Behenic Acid (22:0) (g) --
0
Lignoceric Acid (24:0) (g) --
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.202
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 1.973
1.981
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.389
0
Docosenoic Acid (22:1) (g) 0.995
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.26
0.293
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.458
0.183
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0.115
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 92 244
Essential  
Histidine (mg)
(%RDI)		 667
(95%)		 232
(33%)
Isoleucine (mg)
(%RDI)		 1043
(75%)		 398
(28%)
Leucine (mg)
(%RDI)		 1841
(67%)		 730
(27%)
Lysine (mg)
(%RDI)		 2079
(99%)		 644
(31%)
Methionine (mg)
(%RDI)		 671
(92%)		 203
(28%)
Phenylalanine (mg)
(%RDI)		 884
(101%)		 398
(45%)
Threonine (mg)
(%RDI)		 993
(95%)		 327
(31%)
Tryptophan (mg)
(%RDI)		 254
(91%)		 98
(35%)
Valine (mg)
(%RDI)		 1167
(64%)		 503
(28%)
Conditional  
Arginine (mg) 1355
220
Cystine (mg)
(%RDI)		 243
(85%)		 46
(16%)
Glycine (mg) 1087
151
Proline (mg) 800
759
Tyrosine (mg)
(%RDI)		 765
(87%)		 388
(44%)
Non-Essential  
Alanine (mg) 1370
261
Aspartic acid (mg) 2318
659
Betaine (mg) --
1
Glutamic acid (mg) 3380
1728
Hydroxyproline (mg) --
--
Serine (mg) 924
464
Data Source
Canned Sardines
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Whole Milk (Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.